Friday, 17 February, 2012
Posted by Mandee on February 16th, 2012
15 responses
Warm-up: 4 Shuttle runs alternating forwards and backwards 3 Rounds: 5 Box step ups 5 Rebounding box jumps 10 Kipping swings 10 Kettlebell SDHP Workout: Five rounds for time of: 20 Pull-ups 30 Kettlebell swings, 1.5 pood 40 Double-unders Kevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42. Post time to comments. Powerlifting: A. Hang Power Clean. Power Clean. Squat Clean., 1.1.1. x 4 sets; Rest 5:00 B1. Sumo Deadlift 3-3-3 @13x1; Rest 2:00 B2. Weighted Back Extensions 3 x 8-10 @20x0; Rest 2:00 C. Kettlebell swings 5 x 30 reps 32/24 Kilograms; Rest 1:00 - All 30 reps must be completed within one minute. Followed by a one minute rest before starting the next set. CrossFit Apex Plans for the Open - video [wmv] [mov] [HD mov] Register for the Open here.
15 responses to "Friday, 17 February, 2012"
February 16, 2012 at 2:26 pm
February 16, 2012 at 3:02 pm
I have been crucified with Christ. It is no longer I who live, but Christ who lives in me. And the life I now live in the flesh I live by faith in the Son of God who loved me and gave himself for me. Galatians 2:20
February 16, 2012 at 11:05 pm
February 17, 2012 at 1:08 am
Grip is gone...
February 17, 2012 at 1:41 am
BS: 315-335-345(X) 40 lb PR
SP: 145-155-160(X) Match PR
DL: 405-415-420(X) 10 lb PR
905 Total - 65 lb PR
Then 3 rounds of today's WOD in 8:44. Did this one when it came out back on December 17th in 15:28 rx. I call it "death grip"
February 17, 2012 at 1:48 am
death grip is perfect name for this wod. worst my hands and forearms have felt in a while.
February 17, 2012 at 1:48 am
February 17, 2012 at 2:57 am
February 17, 2012 at 3:20 am
February 17, 2012 at 3:29 am
February 17, 2012 at 3:45 am
February 17, 2012 at 5:07 am
29:06, scaled KB to 12 kg and DUs to 3 to 1 SUs
February 17, 2012 at 5:51 am
February 17, 2012 at 7:30 am
February 17, 2012 at 9:42 am